Vegetarian Triathlete’s Favorite Lunch

The following guest blog post is by client Louis Tafuto. Lou is an accomplished athlete, and will be representing the USA in the 2011 ITU World Championship at the Sprint distance in Bejing, China. Lou is a great example of how an athlete can perform at a very high level as a vegetarian. We asked him to send us a few of his favorite recipes. This is the second of a series. Be sure to check back soon for more delicious vegetarian dishes from Lou.


Hello my name is Louis Tafuto, I’ve been a vegetarian athlete my entire life. I feel that being a vegetarian has helped me not only in my career as an athlete, but in my life in general. I’ve found that combining certain foods can produce incredible recovery benefits after a workout, as well as giving lasting energy before a workout. I’m not a nutritionist, I just love to eat. I’d like to share with you the recipe for my favorite lunch. I hope you all enjoy it!

Lunch: Lentil and Almond Burgers

Lentil Almond Burgers

Lentil Almond Burgers

Loaded with plant based protein, you can’t go wrong with this, AMAZING! Recipe serves 5. Here’s what you need.

  • 6 cups water
  • 1 cup organic brown lentils or green French lentils
  • 2 Tbsp expeller-pressed extra-virgin olive oil
  • ¾ cup finely chopped organic carrot
  • ⅓ cup finely chopped organic shallots (about 2 medium)
  • ⅓ cup finely chopped organic celery (about 1 stalk)
  • ¼ cup sliced almonds
  • 1 tsp chopped fresh thyme
  • ½ tsp salt
  • ¼ tsp freshly ground pepper
  • 1 large free range egg yolk, lightly beaten
  • 1 Tbsp lemon juice


  1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
  2. Meanwhile, heat 1 Tbsp oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
  3. Form the lentil mixture into 5 patties. Heat the remaining 1 Tbsp oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.
  4. And that’s it! I hope you find this recipe both easy to make and tasty to eat. Tomorrow, I will share with you my favorite vegetarian dinner Tamari Grilled Tofu with Soba Noodles!